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News / cycling
Jan 19, 2017
Starving on my 30-mile ride, what should I do?
Hey Gale, As you know I am adapting to the Fat Burning Machine principles. I just went for a 30ish mile road ride and the last 30min I was starving. Typically for this distance and time I don't bring food and am not usually hungry. I had my usual breakfast of omelet, whole wheat toast with butter and coffee. I'm clearly not in mid-season bike shape but found the hunger to be abnormal. I did bring water and was hydrated normally. Any thoughts? M.R. ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Hey M. R., Great question - and many athletes have experienced the same thing. I...
Aug 30, 2016
What Does a it Look Like to Periodize Training? (A Periodization Training Plan)
The photo above is a glimpse into my personal training plan periodization. The chart comes from the Strava Fitness and Freshness graph. TrainingPeaks has a similar graph, but the Strava graph is more visual for my purposes in this column. The left side or y-axis of the graph in the photo tracks fitness as measured by Strava’s calculations. Though I think it underestimates mountain biking difficulty and therefore fitness and freshness, overall I think it does track pretty close to my performance. The x-axis of the graph is time, 2011 through 2016. It is pretty easy to see that I...
Feb 26, 2016
Alpine skiing, Nordic skiing or indoor cycling – what is best? A study took a look.
Yesterday I revealed my list of 15 Winter Fitness Secrets. Today I'll touch on items 1) Alpine skiing, 4) indoor cycling and 9) Nordic skiing. If you've followed my blogs and Facebook, in the past few years I've posted heart rate profiles for all of the activities mentioned. Before launching into my own analysis of the activities, I wanted you to know a recent study looked at these three activities. A study titled, "A Comparison between Alpine Skiing, Cross-Country Skiing and Indoor Cycling on Cardiorespiratory and Metabolic Response" was published by the Journal of Sports Science & Medicine just...
Jan 08, 2015
How to adjust the cycling or triathlon training plan for a hilly course
My triathlon and cycling training plans are structured so that you can use them for a flat or hilly courses. The progression, or periodization, of training is accomplished by designing the daily and weekly workouts to optimize training time. One part of this optimization is training intensity. When a plan specifies interval work at a particular training intensity, one of the best parts of the training plan is that the work can be accomplished on a flat section of road for those doing a flat race or the work can be done as hill repeats. For those doing rolling courses,...
Nov 20, 2014
How to start building your training plan for next season
In my work with athletes seeking personal coaching, one of the things I ask them to do is to reflect back on the previous season. The second thing I ask them to do is look forward to next season. These two items help me assemble the foundation of the training plan heading into next season. With a few simple questions, we can set direction for the next race season while using information from the previous season. We use what worked well in the past season, while avoiding mistakes of the past. Perhaps these questions will help you too. ...
Oct 16, 2014
Training plans are intentional progressions to bring athletes to a new level of fitness
Hi Gale, I saw your twitter feed commenting on the difference between exercise and training. Though you referenced another columnist, can you expand on your thoughts some more? I'm a big fan and I've used several of your training plans. I know they work. Now that I'm gaining more experience as an endurance athlete, I'm more interested in understanding why your plans work. Any information you can give to help me learn (without giving away secrets!) is much appreciated. Regards, C.S. ~~~~~~~~~~~~~~ Hi C.S. ~ First, thank you for letting me know my plans help you succeed! In short,...
Dec 05, 2013
After I overeat, how long before I gain weight?
Several athletes (and non-athletes) I know have mentioned that it seems they have a two-week rule. That is, they seem to be able to overeat for a period of time and then after roughly two weeks – boom! The scale says weight gain. The opposite seems to be true for these people as well. That is, when they begin the New Year’s resolutions of weight loss it take two weeks of vigilance before the scale shows a stable weight loss. What is going on? There are many factors that influence whether you gain weight or lose weight. Let’s begin with...
Nov 26, 2013
Lots of Workouts to Help Keep Your Training Plan Fresh
I received great news that my trademark for the product concept of Workouts in a Binder® was renewed. You can find four different editions of this product on the website. The first product, Swim Workouts for Triathletes: Practical Workouts to Build Speed, Strength, and Endurance includes workouts for triathletes and swimmers alike. If you get bored doing the same sets over and over, check out this waterproof book (yes, take it to the pool deck!) to find 80 different workouts to help you go faster or farther. There are training plans included too. Also for swimmers is Workouts in a...
Nov 20, 2013
New Mom and Strength Training for the Competitive Cyclist
Q. Hi Gale, I am a 37-year-old Irish girl, and recent first time mom. I just reviewed your book there on Amazon! I actually bought it a while ago when I was pregnant as was looking for advice regarding cycling during this time and post-partum. I found it really helpful. So many people try to talk you off the bike when you're pregnant! Anyway I recently dipped into your book again as I am doing some structured weights this year. I am a track cyclist and compete in most events but my favorite and best would be the 500 time trial...
Nov 18, 2013
Plyometric Workouts for Cyclists and Triathletes
Cyclists, mountain bikers and triathletes are often hesitant to try plyometrics because they don’t know where to begin. In this blog, I’ll give you a basic floor routine that you can use to get started. Also included are instructions for more advanced athletes. General Instructions for All Plyometric Workouts Plyometric workouts need to be done on a good jumping surface. Concrete or other very hard floors should be avoided. Also, a good pair of crosstraining or court shoes should be used for plyometric (plyo) workouts. Warm-up 10 to 20 minutes on a bike or running before starting a...